Intense Workout

"Stand firm in faith; be men of courage; be strong."
-1Corinthians 16:13

Day 1: two core lifts and Triceps
*Squats
*Push Press
Close Grip Bench
Dips (at least once a month use weights & decrease reps) 5X20
Tricep Pushdowns
(Or any 3 Tricep exercises)

Day 2: two core lifts and Biceps
*Dead Lift
*Bent Over Rows
Curls
Preacher Curls
Concentration Curls
(Or any 3 Bicep exercises)

Day 3: one core lift and Back
*Bench
Pullups (go wide most of the time, change grip often, 1x a month use weights & decrease reps) 4X20
Lat Pulldowns (go wide most of the time)
Lat Rows
Shrugs
(Or any 3 Back or Shoulders exercises)

Abs: One exercise each day
Slant Board 3X30
Leg Raises 4X20
Slow Crunches 2X30, alternating slow crunches 2X30 (each side)
(Or any Abs exercises)


For your percentages, you must know your maxes for the core lifts: Bench, Squat, Deadlift, and Bent Over Rows. The only exception is Push Press which you will use 70% of your Bench max.

Always warm up Core Lifts with 6 reps with 50% or (50) 6; after the warm up do the following breakdown:
Weeks
1. (55) 4, (60) 5X7
2. (55) 6, (60) 8X5
3. (55) 6, (65) 8X5
4. (60) 4, (70) 6X5
5. (60) 4, (75) 5X5
6. (65) 6X5
7. [(65) 4, (70) 3, (75) 2] 3
8. [(65) 4, (75) 3, (80) 2] 3
9. (70) 5, (80) 3X4
10. (70) 3, (85) 5X2
11. (65) 5, (80) 3, (85) 3, (90) 2X2
12. (65) 5, (70) 5X5
13. (65) 5, (80) 4, (85) 4, (90) 3X2
14. (65) 4, (80) 1, (90) 1, (95) 5X1
15. (65) 4, (80) 5X4
16. (65) 4, (85) 5X4
17. (65) 4, (80) 2, (90) 2, (100) 3X1

If not a core lift, pull-ups, dips, or abs, Standard Reps are (6 rep warm up at 50%)-12-10-10-8-8. Increase weight a little each set (start with at least 67%).

After this 17 week program, switch all core lifts to Standard Reps for the next 17 weeks.

This program isn’t written in stone, you can mix and match Core Lifts and Muscle Groups based on your convenience. You can use this as a guide to make this a 4 or 5 day a week program.

The Core Lifts are to build strength in major muscle groups & boost testosterone levels based on a Penn Wrestling Workout. Standard Reps are to build muscle and look good for the beach. Both are important.

Run at least 3x each week to stay lean and in good cardio shape. You can alter distance and speed.